Kuguma kwezhizha kunogona kuratidzika se nguva inosuruvarisa yegore, asi kune chimwe chinhu pamusoro pemhepo inotonhorera, inopisa inogona kufema humwe upenyu hutsva muitiro wako wenguva dzose, kunyanya pazvinouya pakushambadzira.
1 - Tora Kubatsirwa kweGreat Outdoors
Pasina kupisa nemumhepo, kushanda kwekunze kunowedzera kuve nyore uye, mushure mokunge kune zhizha rakabatikana, vazhinji vedu takagadzirira kudzokera kune imwe nzira yekuita muviri. Kutonhora kwemamiriro okunze, kune nzvimbo dzakawanda, kunopa zvimwe zvezvakanakisisa zvekushanda kunze kwegore rose.
Nevana vadzokera kuchikoro uye mazororo ari munzira, zvingave zvakaoma kuwana nguva yekuita zvekurovedza , kunyanya kana pasina zuva rakawanda. Dambudziko, zvakadaro, riri pamwoyo wekugara wakakodzera, zvikurukuru nemazuva mazhinji echando anouya.
Kutanga ikozvino kunogona kukubatsira iwe kuunza nguva yakakwana yekuita kuburikidza nemwaka unouya usina kuwedzera uremu. Edza izvi kushanda kukuru kwekugumbusa kuti ugare wakaenzana.
Kufamba
Kufamba kunongova nzira inonyanya kushandiswa kunze uye nzira yakanakisisa yekupinda mune imwe nguva kufamba kwezuva rose. Uchitonhora zvakanyanya, haufaniri kunetseka nezvekujaira zvakanyanya, kuitira kuti zvigone zvichiita kuti zvive nyore kuva kushanda zuva rose.
Zvose zvaunonyatsoda ndezvokufamba shangu mbiri uye, zvichida, imwe nguva yekutengesa kwemhepo kuitira kuti uchengetedze, wakaoma uye wakachengetedzwa. Chinhu chinoita kuti chinakidze ndechokuita chinhu chezuva nezuva:
- Ita tsika yekufamba zuva roga roga kana uchidzoka kumba kubva kubasa kana usiku shure kwekudya.
- Simuka maminitsi gumi mangwanani uye utange zuva rako nekumhanya-famba uchipoteredza bhokisi. Shandisa nguva yekufunga pamusoro pezvaunoda kuzadzisa nekuita kuti iwe uite.
- Ronga zvirongwa zvekuwa zvinosanganisira kufamba-Apple-kutora, kuvhima kwekinenge yakakwana kana kufara mavara akanaka nemamwe Colorful Autumn Walking .
- Endai kushanda maminetsi mashomanana uye kutora mapoka mashomanana akakomberedza kurapwa.
Hiking
Kuwa inguva yakakura yekufamba-famba - Nemazhizha emvura, kwete mambudzi uye, zvechokwadi, maonero akanaka. Kunyanya, kufamba kunopisa mega-makoriyori sezvaunowedzera kukwirira kwako uye kunyatsoshanda makumbo acho.
Zvimwe zvikonzero zvishomanana zvekuwedzera kuenderera mberi kune tsika yako:
- Inoshandisa nzvimbo dzakawanda dzehutano: Hausi kungosimbisa masimba ako nekukwira, unowedzera cardio yako kutsungirirawo. Kufamba kana kufamba-famba kunyura kunoita kuti mwoyo wako uwedzere, zvichikubatsira kupisa makorikiti uye kugona.
- Inoshandisa miviri yakawanda: Kufamba nekudzika kunyange zviduku zvishoma zvinosanganisira glutes, quads, hamstrings, mhuru, makumbo uye tsoka.
- Inokutora panze: Kana iwe wakafanana nevanhu vakawanda, unopedza nguva yakawanda mukati memashandi. Kubhururuka kunokubvumira kudzokera kumasikirwo, edza musoro wako uye rangarira kuti kune nyika kunze.
- Kufamba kwakakosha kukurukura muviri: Haisi kungowira zvakakwana pakufamba, kana ukazviita panguva yakakodzera iwe unogona kuona mavara anoshamisa sezvo mashizha achichinja.
Kana iwe uri munzvimbo yakadzika, tsvaga madziva maduku, masango anochengetedza kana mabhasikoro anokubvumira kuti uende kure nehupenyu hweguta uye unakidzwe nekunze kwekunze. Unogonawo kuongorora 10 Best Fall Hiking Trails.
Kana iwe uchikwira, iwe unoda kuve nechokwadi kuti une zvigadziro zvakanaka zvakadai sezvikepe zvekufamba, uye nzira yekugara hydrated .
Running
Kurongedza mabasa makuru ekunze ekunze anoshanda.
Kurara ingangodaro nguva yakanakisisa yegore yekubuda kunze. Haisi kupisa zvikuru, kwete kutonhora uye kutarisa mashizha achichinja mavara pose paunenge uchienda panze unogona kuita kuti burikudziro yega yega ishandise.
Iko chaiyo yekuita kugwa kunoshanda zvakanyanyisa ndeyokupfekedza muzvikamu kuitira kuti urege kupisa kana kupisa. Zvadaro? Kuita kuti vanhu vakugone kukuona kana iwe uri kushanda murima nekupfekedza mafungiro emhepo .
Chengetedza izvi zvinobudirira 30-Minute Running Workouts kuti utange.
2 - Dzokera kuGym
Kana mamiriro okunze achidzoka iffy, kuenda kumitambo inogona kukubatsira iwe kuramba uri munzira nekushanda kwako, kunyanya kana iwe ukabatanidzwa mumabasa akasiyana-siyana.
Kuti uwane zvakanakisisa nguva yako muimba yekurovedza, usangoita maitiro mamwechete nguva imwe chete yaunenge uchienda, asi shandisa zvese zvekurovedza kwako zvinofanira kupa :
- Kubhabhatidza: Kushambira kwakadaro hakunakidzi basa uye kunokwana muviri wakakwana, muviri wose.
- Kudzidza makirasi: Pane simba raunounganidza kubva kune vamwe vanhu paunenge uchishanda mukirasi inoratidza kuti kazhinji hausi kushanda uri woga.
- Gara mudzidzisi wega: Kuwa inguva yakakwana yekubhadhara purogiramu uye kuwana basa rako munzira yakarurama kubva pazuva rimwe.
- Kushanda pamwe chete nemudzimai: Kana iwe unonzwa uchivhunduka kana usingadi kushanda uri woga, shingai shamwari yekushanda newe. Kuziva kuti unofanirwa kuratidzira kuchaita kuti iwe uwedzere kukurudzira.
- Chengeta ichifadza: Kana iwe uchida kuisa kune mamwe makombiyuta emoto, iwe unogona kugara uchichinja zvinhu nekudzidzira kwemazuva , iyo ndiyo nzira yakanaka yekupisa makorikiti uye kumira. Iwe unogona kunyange kuedza zvimwe zvakasiyana-siyana nekusangana nekufananidza nemichina yakasiyana-siyana yemotokari, semuCardio Medley Workout .
Kuita Unhu Hwako Hwekudzidzira Kubata
Kuita tambo yakasimba ndeyekukwirira (pakati pezvimwe zvinhu), saka kana uri wekutanga, tanga nemazuva matatu ekurovedza kwevhiki.
Ita zvakawanda kana uchikwanisa, asi nguva dzose tanga paunenge uri pane pane iwe unoda kuva. Deredza muviri wako nepfungwa yako muzvirongwa zvako zvekudzidzira mutsva kuti uderedze njodzi yekukuvadzwa uye kuwedzerwa paunenge wagadzirisa mukati. Heino Sample Purogiramu yekukupa pfungwa yekutanga sei:
Zuva 1 : 20 Maminitsi elliptical trainer, maminitsi makumi maviri Total Body Strength uye kutambanudza
Zuva 2 : 30-45 Maminitsi eCardio Medley Workout
Zuva 3 : 20 Maminitsi makumi maviri ekudzidzira, maminitsi makumi maviri Total Body Strength uye kutambanudza
3 - Ita Zvakanaka Pamba
Iwe haufaniri kuenda kumitambo yekuzvidzivirira kuti udzokezve muhutano. Kushanda kunze kwemusha kunogona kunge kwakagadzirisa, kunyanya kana iwe usiri kungoita zvepabonde nezvekurovedza muviri kana uri mubhajheji.
Kushanda kunze kwemba kune zvakawanda zvinobatsira zvinosanganisira:
- Unhu: Haufaniri kutakura bhegi kana motokari kupi zvako.
- Kugadzikana: Kuva neimba yekudzidzira kumusha kunoreva kuti unogona kuita basa rekuvhima chero nguva.
- Kusiyana-siyana: Kunyange iwe usingakwanisi kuwana mishonga yose yekurovedza, unokwanisa kuwana nzira dzakasiyana-siyana dzokushandisa. Vhidhiyo yekuvhima, mapurogiramu ekufambisa pa smartphone yako kana piritsi kana kuti iwe pachako unoita basa rako.
- Zviri nyore pahombodo: Zvese iwe unonyatsoda kubasa kwakakura muviri wako. Sezvo iwe uchifambira mberi kubva kumaitiro ekudzivirira muviri, unogona kutenga midziyo isingadhuri yakadai sekumanikidzwa mapoka kana dumbbells.
Chinhu chimwe chete chokuchengeta mupfungwa ndechokuti kushanda kumba kunoda vamwe kuzvidzora. Kune nguva dzose chimwe chinhu chinoda kuitwa - Basa, kushambidza, kubhadhara zvikwereti ... zviri nyore kubvumira izvozvo kuva chikonzero chekusiya basa rako.
Iko pfungwa yakanaka yekuumba tsika iwe unogona kumira pamwe nekushanda kunze panguva imwechete zuva rega rega uye uine zvakawanda zvakasiyana mumutambo wako.
4 - Edza chimwe chinhu chitsva
Zhizha dzinowanzoona kuti tiri vhiki yehondo -kuenda kwenguva refu yebhazikoro, kutamba mitambo uye kungowanzobuda kunze uye kuwedzera kushanda.
Apo kuwa kunorova, vazhinji vedu tinoenda kumitambo yekurovedza muviri kana kuti tishandise basa redu mukati medu uye iyo inogona kukurumidza kukurudzira kusuruvara nekutsvaira. Panzvimbo yekuenda kune chiitiko chinowanzobvarisa, ino inguva yakawanda yekuedza chimwe chinhu chakasiyana zvachose.
Tai Chi
Iyo inozivikanwawo sekufambisa kufungisisa, Tai Chi inoita zvinhu zvishoma nezvishoma, zvinoshandisa mvura zvinobatsira kuvandudza kuenzanisa uye simba kana uchichengetedza iwe wakasununguka uye wakabatana mumuviri wako.
Tai Chi ibasa rakaisvonaka raunofanira kuita pausiku hunopisa kuti ikubatsire kuramba uchishanda. Inogona kusimbisa manzwiro ako, kuvandudza mafambiro uye kunyange kuvandudza utano hwemwoyo wako.
Nekudzvinyirirwa kwekudzokera kumabasa uye kuchikoro, Tai Chi ndiyo yakanyatsokonzera kushungurudza-kubvisa basa.
Yoga
Yoga ndeimwe rudzi rwekufungisisa kufungisisa kunokurudzira kuenzanisa, kushanduka uye kugadzikana mupfungwa / muviri. Zvichienderana nemhando yaunosarudza, yoga inogona kunge yakanyarara kana inogona kuva yakaoma, dzimwe nguva zvose.
Iwe unowana yega yo studio studio pedo newe, edza yoga app kana mavhidhiyo , kana kunyange kuisa pamwe yako mazita ezvimwe zviitiko .
Barre Workouts
Chero basa ripi neripi rakafuridzirwa rinotarisa kuenzanisa, kushandiswa, uye simba guru nekubatanidza kusanganiswa kwezviito zvinotarisana nehuwandu hwekufamba uye izvo zvinoparadzanisa uye zvinobata nzvimbo dzakaoma; mienzaniso yakakurumbira inosanganisira Physique 57 , The Bar Method, Pure Barre, uye Pop Physique.
CrossFit
Kana iwe uchida chaizvo kuedza mamiro ako, edza chimwe chinhu chakafanana neCrossFit. Izvi zvakabatanidzwa pakudzidzisa kwemazuva mashoma, kuita mabasa anoshanda nemitoro yakaoma uye kuenzanisa zvakasiyana-siyana zvemaseri panguva yega yega yega yega kuitira kuti uone kukuvandudza kwako.
Kufamba kunoonekwa sekushanda , zvinoreva kuti vanobatanidza muviri wako wose nenzira dzakasiyana-siyana.
CrossFit inonyanya kukwirira uye kwete yevashandi, saka iwe unoda kuva nechiitiko chekushandisa muviri uye iva nechokwadi chokuti gym unosarudza ine mukurumbira wakanaka.
Circuit Training
Kana iwe uchida chimwe chinhu nemhando yakasiyana-siyana asi pasina kuwedzera kwechinhu chakafanana neCrossFit, yakanaka yakare-mafashoni ekufambisa kwakasarudzwa isarudzo yakanaka.
Nekurovedzwa kwedunhu, unosarudza gumi kana kupfuura maitiro, kana cardio, simba yekudzidziswa, kana maviri uye kuita chimwe nechimwe, chimwe pashure peimwe pasina kumira mukati. Nekudzidzira uku, unoshanda munzvimbo dzakasiyana-siyana dzehutano, kupisa makoriri akawanda uye kuita kuti basa rako riwedzere kufadza.
Sample Cardio Dunhu
Kushamwaridzana nemaminitsi mashanu e-cardio uye wozoita basa rimwe nerimwe pasi, rimwe shure kweimwe, pasina kuzorora mukati. Pedzisa 1-3 mativi.
- 1 min - Plyo Jacks
- 1 min - Burpees
- 1 min - Jogo munzvimbo
- 1 min - High Knee Jogs
- 1 min - Plyo Lunges
- 1 min - Ski Abs
- 1 min - Squat Kicks
- 1 min - Jumping Jacks
- 1 min - Squat Jumps
- 1 min - Speed Skaters
5 - Iva nehutano hwakanaka nekudyiwa kwezvokudya
Kungofanana nezhizha zemazhizha hazvirevi kuti unofanirwa kudzivisa chikamu chezvibereko. Izvozvi, kuwa kunounza kuwanda kwezvisarudzo zvakakura kusimudzira chikafu chekudya kwezvokudya zvako paunonakidzwa nezvimwe zvekudya zvakakura zviri mumwaka.
Pumpkin
Pumpkins anoita jack-o-lantern uye anovewo akanaka pakudya zvinovaka uye zvinonaka. Pumpkin inopa carotenoids (iyo inobatsira kurwisa chirwere chemwoyo nekenza), vitamini C, E uye riboflavin, simbi, fiber, uye potassium, kungoti vashoma. Iwe unogona kumhanya uye utange kuita mapepa emakungu kana iwe unogona kuedza pfungwa dzakanaka kuburikidza nekuongorora izvi Healthy Pumpkin Recipes.
Apples
Nguva ino yegore, maapuro ari pavanokwanisa, uye, nokuti anonyanya kushandiswa, unogona kuwana nzira dzakawanda dzekuvashandisa mukudya kwako. Maapulo aya akaderera mumakirori, akakwirira mune fiber, haana cholesterol uye anopa muviri wako unhu hunokosha se potassium, vitamini C, calcium uye folic acid. Unogona kuzvidya uri woga kana kuwedzera kune imwe nhamba yezvokudya zvekudhakwa uye chikafu. Edza imwe yei Healthy Apple Recipes.
Pecans
Iwe unogona kunge uchiziva kuti marimu akanaka kwauri (chero bedzi iwe uchiita chimwe chikamu chekugadzirisa) uye pecans ari pamusoro pezvinyorwa pazvinouya nutsitsi dzakanaka. MaPecans anopa zinc, magnesium, potasium, thiamine, folic acid, uye vitamini B6, kungoti vashomanana, uye ivo vanokonzerwa pamashizha kana kuti vanodya voga sechingwa. Dzidza zvakawanda pamusoro pekuti sei pecans inogona kukuchengetedza hutano.
Dzidza zvakawanda pamusoro pezvibereko zvakanakisisa kuti uwane munguva yekudonha .